10.01.18

Warmup

6 min AMRAP with a partner
Partner 1: Rows for 1 min and 30 sec
Partner 2: AMRAP with an unloaded bar and/or PVC pipe of:
3 Snatch Grip Deadlifts
3 Snatch High Pulls
3 Behind the Neck Snatch Grip Push Press
3 Overhead Squats

Partners switch places every time row is completed.

Mobility

Instructor’s choice X 6 min

Skill

Review the points of performance of the Snatch using a “top down” approach

Strength

Under a 20 min running clock
Build a to 1 rep max snatch

Take your time starting with a light load and building in weight across sets as your reps decrease. Be sure to allow for plenty of rest between sets as you start to go for singles.

P – Full Snatch
L – Full or Power Snatch
F – Work on technique of the Power Snatch and build to a moderate weight for the day

Metcon

Open Workout – “14.1”
10 min AMRAP

30 Double Unders
15 Ground to Overhead (Power Snatch or Clean and Jerk allowed)

P – 75/55
L – 60 SU, 75/55
F – 60 SU, 65/45

Cashout

Pull Up Challenge – Day 1
Level 1: 3 Strict Pull-ups, rest up to 2:00 min between reps. If band is needed, use thinnest band possible
Level 2: 10 Strict Pull-ups, 6 Strict Pull-ups, 4 Strict Pull-ups, resting up to 2:00 min between reps

AND/OR

Apple Harvest Day 5k Prep
Run 1.5 – 2 Miles